Top 10 Foods To Eat On A Diet

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There are many great foods to eat on a diet that will help you lose weight. All foods contain different amounts of energy and can be broken down into their macronutrients (Protein, Fats & Carbs) and micronutrients (vitamins & minerals). Here are the 10 best foods to eat on a diet and to live a healthy lifestyle.

1. Eggs

Eggs are a source of complete proteins. Complete proteins contain essential amino acids that your body cannot produce itself, and which must come from the diet. Also eggs are a great source of healthy unsaturated fats. These fats keep cell membranes healthy, protect internal organs and help with absorbing fat soluable vitamins.

They are a fantastic source of the vitamin B12 and vitamin D. These are needed to keep the bodies nerve and blood supply healthy and to absorb calcium and promote bone growth. The balance of macronutrients and micronutrients within eggs and containing only 80-90 calories makes eggs a powerhouse when on a diet!

A great way to incorporate eggs into your diet is within your breakfast as an omelette, poached, scrambled or hard boiled.

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2. Blueberries

Blueberries are packed with nutrients. They really are a superfood. They contain disease-fighting antioxidants and phytochemicals as well as plenty of vitamin C, vitamin K and manganese.

The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.

They are extremely easy to incorporate into your diet as a snack or an extra topping on your breakfast. We highly recommend adding blueberries into your diet especially when trying to lose weight. They are a nutrient powerhouse and extremely low in calories.

Check out the 10 Health Benefits below
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3. Avocados

Avocados are the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. They are extremely high in healthy fats to help keep you fuller for longer and satiated. Although avocados are high in calories per gram they will actually help you eat less throughout the day and fantastic on a diet. Again these can be a great addition to your breakfast and combined with eggs you have a heart healthy nutrient dense breakfast.

When eating avocados on a diet be aware of the quantities that you consume as they contain a high amount of calories so as long as they are portion controlled these are a fantastic addition.

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4. Salmon 

Salmon is also fantastic on a diet. It is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. It is a fantastic source or protein and will help keep you feel satiated for longer whilst on a diet. On top of being rich in Omega 3 fatty acids and being a fantastic protein source, Salmon is also loaded with B vitamins and high in potassium. Quite simply Salmon is a must within your diet.

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5. Sweet Potatoes

Sweet potatoes are packed with fibre and nutrients. They are essential on a diet as they contain a low amount of calories and are rich in vitamins and minerals. Also with a high fibre content they promote a healthy digestion system and are fantastic in regulating your body weight. You can consume a large amount of sweet potato for a low amount of calories which again will help keep you feel satiated on a diet. So packed with nutrients, low in calories, great for the digestive system – sweet potatoes are a must! They are also extremely delicious and can be eaten as a whole sweet potato, wedges, fries or fritters.

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6. Goji Berries

Similar to Blueberries, Goji Berries are again a nutrient powerhouse. Their rich, sweet taste, along with their high fiber content, can help you stay on track with eating healthy. These can be a fantastic additition to your porridge, muesli or granola. Goji berries contain around 90 – 100kcal per 30g serving. They have a high protein content containing all of the amino acids which is essential whilst on a diet. As an easy addition we highly recommend adding Goji beries to your diet.

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7. Almonds

Almonds contain lots of healthy fats, fiber, protein,magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss due to this. Similar to avocado they are high in healthy fats meaning they have to be eaten in moderation whilst on a diet as they are calorie dense and when they are over eaten then can prevent the calorie deficit which will stall your weight loss.  They are packed with nutrients and when consumed in the right portions they are a fantastic healthy snack on a diet.

Check the health benefits as shown below:

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8. Broccoli

Broccoli is a great source of fibre and containing very low calories for a high quantity of food. Again packed with nutrients for very low calories we highly recommend adding this to your diet. There are many delicious ways you can add broccoli – simply with a side salad, with soups, stir frys or roasted. If you would like a crunch to your broccoli we highly recommend roasting your broccoli (as shown below) with mixed vegetables in the oven. You can do this in a batch cook and store within the fridge for a few days. A very delicious and easy side option to add to any main!

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9. Beans

There are many types of beans including red kidney beans, chickpeas, black beans, soy beans, cannelini beans, butter beans and also many more. There are many variations for you to explore with and to see how you can add these into your diet.

Beans are packed with dietary fibre and high in protein and B vitamins so essential for your digestive health and will really aid in your weight loss and healthy eating. They can be added to soups, stews or almost anything you decide to make.

They can taste a bit dry if eaten on their own but when combined with a sauce they can be easily implemented into your diet. Also no preperation! Extremely easy to eat as most come in a can so its a case of opening and adding! Really easy and no excuse to not be adding these to your diet. Also if you are looking to increase your protein intake and want a non-meat source beans are a great addition.

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10. Complex Carbs

Complex carbs are well known to be high in fibre and when portion controlled great for losing weight. They can help you feel fuller for longer and aid your digestive system. They are also high in B vitamins and minerals such as zinc and iron. When combined with a protein source it creates a balanced meal that will help you feel satisfied and prevent overeating. Also they are easily accessible and can be consumed within minutes, not to mention delicious and can go with a variety of dishes. Complex carbs include wholewheat pasta, wholewheat noodles, wholemeal rice, oats, quinoa & sweet potatoes.

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To conclude the 10 best food to eat on a diet: You always want to look for foods that pack a high amount of nutrients. Remember it is not just about weight loss but also about your health. Eating foods high in micronutrients will keep away diseases, give you far more energy and make you feel far healthier. Also always try to prepare food in advance and maybe store the food in the fridge or have something readily available to eat. This prevents you from going into the cupboards and selecting an unhealthy and calorific snack.

Maybe roast some broccoli, spinach, sweet potato, sweet peppers, tomatoes in the oven to get crispy delicious veg ready to eat and then add beans of your choice, fresh avocado and maybe some fish/chicken. Wow quick, easy and delicious!!

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The 10 Best Ways To Lose Weight

HERE ARE THE 10 BEST WAYS TO HELP YOU LOSE WEIGHT

1. Work out how many calories you need per day to lose weight

Everybody burns a different amount of energy per day depending on their height, weight, age, gender and activity level. By getting a rough estimate on how many calories you will burn per day you will have a great starting point on what you should and shouldn’t be eating to help you lose weight. There are many calorie calculators online for you to find this out.

2. Create a routine

The best way to lose weight and to maintain a healthy weight is to create a routine of healthy eating. This way it becomes automatic and you break the bad habits of eating junk food. This is extremely difficult to do but once you can achieve this, you will get long term results! The same with gaining weight, losing weight happens over a period of time. This is down to your daily habits and routines which are either helping you gain weight or helping you lose weight. Once you can create a healthy routine the weight will fall off you and it will also allow you to maintain a healthy weight and a long lasting healthy lifestyle.

3. Be consistent

Consistency is key!! This is the most important factor in losing weight. You must stay consistent over a period of time to get great results. Unfortunately there is no magic formula or magic pill that can make you lose 3 stone over night. It takes time so you need to find a way that works for you that will help you stay consistent and to help you get the results you want! Dont believe the fad diets that will tell you that you can lose 2 stone in a week. To get any realistic results you should aim to be consistent over a 4/8/12 week period depending on how much you need to lose.

4. Exercise

Exercise will speed up your results! If you can be consistent with eating healthy and have a regular exercise routine over a period of time you will see faster results. Exercise also improves your mental state and you are far less likely to over indulge if you have ‘put in the work’ in your exercise routine. You will burn more calories with your exercise creating a greater daily calorie deficit that ultimately will help you burn fat faster!

5. Enjoy the foods you love

To stay consistent you must enjoy the food you love! If you enjoy the foods that you are eating it will allow you to be far more consistent and in the long run will help you lose far more weight. It will also prevent food cravings and prevent you from rebounding and eating 10x more than you should! Everything in moderation! If you use point one and you know how many calories you should be eating, you can fit in the foods that you love with the correct portions and still lose weight!

6. Get plenty of sleep

There are proven studies that sleep is related to wellness and weightloss. Lack of sleep increases the hunger hormones which is why when you have a restless night you can feel constantly hungry and it is extremely easy to pick up that sugary or savoury snack! Sleep is vital for your success and wellbeing. It also links to point number 8 where it can help you reduce your stress levels preventing you from comfort eating and piling on the pounds.

7. Use the MyFitnessPal App to track your calories

This is a fantastic app where you can scan your foods to see how many calories you are actually taking in per day. It helps you have a better understanding on your daily food intake and where you may be going wrong. We highly recommend MyFitnessPal!

8. Reduce stress

Similar to a lack of sleep an increase in stress increases your levels of cortisol. This is where comfort eating comes into play. When you are extremely stressed you are more likely to choose unhealthy options rather than the healthy option. To decrease stress you can exercise (win win!!) or try a form of meditation to stop you from overeating!

9. Understand portion control

Knowledge is power! The more you understand about portion control and what you need the more likely you are to be successful on your weight loss journey. Many many people misinterpret their portion sizes and can be consuming far too many calories than what they should be. Just take a look at the photo of the nuts below and you can see how easy it is to over consume!

If you want to learn more about portion control you can check our blog https://resultplan.com/understanding-portion-control-?/

10. Create a goal

You are far more likely to succeed if you set yourself a target and a goal. You can then track and improve as you move forward with your healthy eating. By having a plan you are more likely to stay on track, create a healthy routine and be consistent.

All of these factors will contribute to long term weight loss success and we really hope this helps you!

 

If you would like us to do a plan for you, we have several different calorie plans that can help!   

Apply the discount code NEW25 at the checkout for a huge saving of £25 off your taster plan. You can try our meals and see if we can help you. Hope this helps!